Run 4x400m

Rest 1:30 Btw sets.

Run 4x200m

Rest 1:00 Btw sets.

A:
Halt power snatch – power snatch – snatch complex 3x2 @max with good form
B:
Slow motion clean pull – power clean @80% of power clean
C:
Back squat triples T:43x2 @75%

Run 6 rounds of:

400m moderate
30s rest
200m fast
30s rest
100m faster
3min rest

3 rounds for time of

• Run 400 meters
• 15 thrusters
• 21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

3 rounds for time of

• Run 400 meters
• 15 power cleans
• 40 strict push-ups

♀ 105 lb. ♂ 155 lb.

Practice SLIPS for 15 minutes.

170 min
Warm up 15 min

1.HSW
- 20 m.

2.Snatch + Overhead squat
Build to heavy 2+2 for the day

3.BMU
- 3x1 + 2x2

4.BFLY
- 45 reps

5.Conditioning
A. EMOM24 (4 rounds)
1) 3 BMU
2) 10 m. walking lunges w/DBs - 2x35 lbs
3) 10 bfly pull up
4) 8 thrusters - 30 kg
5) 8 HSPU
6) 10 cal bike

6.Strength accessory
A. 4 sets:
- 10 low cable pulley - 35 40 45 45 kg
- 8 side lat. raise - 10 10 10 10 lbs

B. 3 sets:
- 20 GHD sit ups to parallel

C. 4 sets:
8+8 bicep curls- 20 25 25 25 lbs
10 push ups
20 pike leg lifts

D. 3 sets:
6-10 Behind the neck presses 10 kg - 10 10 10
6+6 Single arm KB Upright rows - 6 6 6 kg
10+10+10 Gymnastics swimming

120 min
Warm up 20 min

1.HSW
- 25 m.

2.MU
- Skill drills
- MU 7x1 + 6x2
- MU+HTR 3x1+1
- Total of 22 MU

3.Ring muscle up accessory
A. False grip hollow hang
- Accumulate 60-90 s. in 15-20 s. intervals - 5x15 s. / 75 s.
B. Strict ring muscle up
- Accumulate 6-12 reps - 6 x 1 reps

4.Snatch + Overhead squat - not done

5.Accessory - not done

60 min
2 min run/1 min walk
HR 130/153
6.42/3.41 min/km
9.3 km.

120 min
Warm up for 15 min

1.CTB
- Box drills
- 5 x 5

2.BFLY
- 45 reps

3.HS Walk practice
- 3x5x3 s. HS Body tightener
- Walk to wall
- 13 m. HSW

4.Gymnastics intervals
6 x 90 s. on/ 60 s. off:
A. 12 DB Snatches 30 lbs + Max effort Kipping deficit HSPU
- Deficit: 25 kg plates + abmat
- Reps: 3+3, 3+3, 3+4 / 6 6 7

B. 40 Double unders + Max toes to bar
- Reps: 3x5 3x6 3x6 / 15 18 18

5.Strength accessory
A. 5 sets:
- Lat pulldown x 12 - 25 25 30 30 30 kg
- Incline DB Bench x 8 - 15 15 15 20 20 lbs
- Rest 60 s. between sets

AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2 x 800 m @ 180 s. pace
- 400 m walk rest between sets / 4.00
- Times: 182 s., 182 s.
- Rest 3-4 min / 4.00

B. 3 x 600 m @ 135 s. pace
- 300 m walk rest between sets
- Times: 138 s., 69 s. (300 m.), 145 s.

PM: 135 min
Warm up for 15 min
1.HSW
- 15 m.

2.Ring muscle up practice
- Skill drills
- MU 4x1 + 8x2
- MU + HTR 2x1+1
- Total of 22 MU

3.Ring muscle up accessory work
A. False grip Top of Ring pull up hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 6 reps
D. False grip hollow rocking swings - 3-4 x 5-10
- 2 x 6 reps

4.Deadlift
4x6+ @ 77 %
- Rest as needed
- Last set 13 reps

5.Strength accessory
A. 4 sets:
- 8+8 Goblet lateral lunges
- Tough effort Supine GHD Hold (Rpe 8.5)
- Rest 90 s. between rounds